6
RNDS
Footwork & Punches Workout
Flo Master
INTERMEDIATE
Duration
20
Min
Total Punch Goal
580
Flo has you heavily working your footwork in this challenging 6-round workout.
The Six (6) Boxing Punch Numbers
Boxing consists of six punches performed in various combinations. The punches include the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. Although these movements may be simplistic in nature—the mastery of these punches is critical to boxing success.
Here’s what the numbers refer to in traditional boxing:
1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut
When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.
Workout Info Detail View:
WARMUP
- shadow box (60 seconds)
- hip circle (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + footwork + Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + footwork + Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + footwork + Jab + Cross (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip r + slip l + footwork + Rear Hook + Lead Hook (30 seconds)
- slip l + slip r (30 seconds)
- Jab + Cross + slip r + slip l + footwork + Rear Hook + Lead Hook (30 seconds)
- slip l + slip r (30 seconds)
- Jab + Cross + slip r + slip l + footwork + Rear Hook + Lead Hook (30 seconds)
- slip l + slip r (30 seconds)
- Rest
ROUND 3
- Jab + slip r + Rear Hook to the Body + Rear Hook + back + Cross + Lead Hook (30 seconds)
- roll l + roll r (30 seconds)
- Jab + slip r + Rear Hook to the Body + Rear Hook + back + Cross + Lead Hook (30 seconds)
- roll l + roll r (30 seconds)
- Jab + slip r + Rear Hook to the Body + Rear Hook + back + Cross + Lead Hook (30 seconds)
- roll l + roll r (30 seconds)
- Rest
ROUND 4
- Jab + Cross + footwork (coast for 30 seconds)
- Cross + Jab + footwork (coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + footwork (coast for 30 seconds)
- Cross + Jab + footwork (coast for 30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 5
- Jab + Rear Uppercut + slip r + Cross + slip l + footwork + Rear Hook + Rear Hook (30 seconds)
- jump rope (30 seconds)
- Jab + Rear Uppercut + slip r + Cross + slip l + footwork + Rear Hook + Rear Hook (30 seconds)
- jump rope (30 seconds)
- Jab + Rear Uppercut + slip r + Cross + slip l + footwork + Rear Hook + Rear Hook (30 seconds)
- Jab + Rear Uppercut (power coast for 30 seconds)
- Rest
ROUND 6
- Jab + Jab + footwork (30 seconds)
- Cross + Rear Hook + Cross (30 seconds)
- Jab + Jab + footwork (30 seconds)
- Cross + Rear Hook + Cross (30 seconds)
- Jab + Jab + footwork (30 seconds)
- pushup hold (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
